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  1. #1
    forever hungry Ubernit's Avatar
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    Ultimate Diet 2.0 Lyle Mcdonald fatloss log

    hai guise

    Just come off my first real bulk and obv gained a good amount of fat as well(will need to bulk a little bit lower next time )

    my maintance level is at about 2500-2600 i think
    I will use the 8day variation of the utimate diet 2.0 which looks as follows:

    Workout/Diet:
    Day 1 and Day 2: Depletion fullbodyworkout(high rep/lowish weight/short breaks)
    low carb, 1200kcal/day

    Day 3 and Day 4: Cardio(Hiit on very steepy mountain road, I basically live on a mountain heh)
    low carb, 1200kcal/day

    Day 5: High Intensity fullbody training(medium weight, medium rep range)
    carb load! 4500kcal/day 900g carbs, normal protein intake, low fat

    Day 6 free to recover
    slight deficit 2300kcal, increased carb intake

    Day 7 Power workout fullbody(high weight, low reps, long breaks)
    slight deficit 2300kcal, increased carbs

    Day 8 free to recover
    slight deficit 2000kcal, slightly increased carb intake

    this means im on a 4100kcal deficit/week
    im looking to do 4-6 weeks depending on results(probably more likely to be 6)

    starting stats:
    my starting weight is 75Kg/165lbs
    and bodyfat is at an estimated 15%

    supps
    Adrenalean
    Lean-xtreme
    Fish oil
    Multi(Orange Triad)
    Vitamin D3
    Intrabolic(intra workout and between meals)
    Ultima

    before pics:
    back:


    flexed:



    non flexed(gyno sucks :< ):


    I already started and will post my first impressions/experience in the next post
    Last edited by Ubernit; 10-05-2010 at 10:32 PM.
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  2. #2
    forever hungry Ubernit's Avatar
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    ok im at day 4 already(carb load tomorrow omg <3 )
    down to 72.5kg(a lot is water obv)

    Day1/Day2:
    Depletion training on that low calorie amount was miserable
    became really dizzy during workout and felt like I would puke/blackout soon
    After the workout shower I just sat there about 5 mins trying to recover and being able to stand up again lol

    Hunger isnt that much of a problem tho, Adrenalean and BCAA help a lot in that regard i think(im a really hungry person and LOVE to eat so im kinda suprised in this regard)

    Day3

    Hiit on that SUPER steep mountain road here was really, really tough
    I overdid it a bit I think and pushed beyond my boundaries
    Given that i squated on day2 as well my quads are completely fried today and I can barely walk anymore lol
    day3 was quite awful overall because i wasnt able to sleep very well the day before(only 4 hours) and felt like a zombie all day

    I feel quite good now tho(just slept like 12 hours) and am REALLY looking forward to that 900g carb load tomorrow OMG <3

    here two pics of my biggest meals so far:
    spinache/broc****/low-fat mozzarella + turkey
    350kcal


    low fat ground, salad tzaziki/olive oil/vinegar dressing
    450 kcal, blowing that many kcals on one meal sucks :<
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  3. #3
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    awesome bro, im currently on lyle's rapid fat loss diet. good luck with ud2.0, i may be trying it if i get lean enough
    Log: http://forum.bodybuilding.com/showthread.php?t=161354653&page=1
    Lifts: http://www.youtube.com/user/LeeDiNapoli/
    Meet 2: 410/230/425 07/12/14 RPS Heatwave 165.2lb Wilks:344.3
    Meet 3: 420/225/430 11/15/14 RPS Insurexion 179.6 Wilks : 329.14
    Meet 4: 430/245/465 07/11/15 RPS Heatwave 178.8 Wilks: 350.02
    Meet 5: 445/245/490 03/19/16 RPS Dominion 181.2 Wilks: 359.36
    Best Gym lifts:450/250/500
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  4. #4
    forever hungry Ubernit's Avatar
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    thanks

    UD 2.0 is really solid
    great book and must read imo

    what i like about cutting is how fast you can actually see the progress
    4 days in and im considerably leaner already(abs start to come back <3)

    really interested to see if there will be a change(to the worse) after the carb load
    supposedly if correctly done there is no bloating, we will see
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    Good luck. I'm going in for some remedial ud2 action myself in three weeks, when my 3 month not-as-clean-as-I'd-planned bulk is up. But I'm gonna have to stick to the 7-day variant, as my main "issue" with the diet is the scheduling hassle. I imagine the eight day would be the way to go if you could swing it, and stick out an additional day depleted.

    But I'd say you look leaner than 15% in the starting pics. Seems like it was a pretty lean bulk to me. Way, way better than my first couple attempts. And to be honest, the gyno isn't really noticeable.

    I don't know about the calories in that salad, but it looks good! Damn, I need to start making better salads.
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    forever hungry Ubernit's Avatar
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    carb load day(day5) it is!

    once again woke up very early(4.30 am) after like 5 hours of sleep not being able to fall asleep again(probably due to the hunger) /sigh

    Ok so I immediately started to prepare food for the whole day
    here it is <3







    today was "tension workout", very exhausting but obv not comparable to the depletion on low carb

    I love that there are a lot of visible changes in my body already

    - Lost a visible amount of bodyfat in my midsection, abs come trough more and more every day(interesting to see what it will look like tomorrow)
    - VASCULARITY, especially in my arms the veins were popping out like crazy during my workout
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    Keep it up

    and btw it doesn't look like a gyno for me , who said you have gyno?
    Beast
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    forever hungry Ubernit's Avatar
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    it def is gyno(only in the right chest tho)

    got it when I was 12 or something, Doctor said it is normal and will go away
    unfortunately it didnt

    but whatever nobody is perfect
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    forever hungry Ubernit's Avatar
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    carb load yesterday with almost 900g carbs and about 4500kcals.

    how do i feel today? GREAT, no bloat whatosever I still look as lean as yesterday.
    Great, deep sleep with a lot of dreams.

    Energy is sky high and im really looking forward to that power workout tomorrow, I will completely destroy myself.

    Weight is still down at 160.2lbs even with that carb and creatine load yesterday, cool

    Libidio is sky high as well, had like 3 really intense sex dreams this night lol
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    forever hungry Ubernit's Avatar
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    Day 7 Power workout today

    one word to describe it: WOW

    I set a new bench pr! AFTER squatting and deadlifting very heavy(i normally do a 3day split and start the chest day witch bench)
    this is suprising to say the least

    energy was great troughout the whole workout(without stims, not even stimless preWO)
    UD 2.0 is awesome

    My Grandma had birthday today so I entertained her for dinner + cake at my sister afterwards

    Was really, really tough to resist and only eat one small piece of cake(couldnt fit in more) but thats what i did.

    Anabolic phase is over now, even tho it is very tough im actually looking forward to the catabolic phase again, losing fat and seeing changes fast is great
    the 4 days of depletion(starting on monday) will be miserable tho
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  11. #11
    The Physique Enthusiast Rasc170's Avatar
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    Originally Posted by Ubernit View Post
    it def is gyno(only in the right chest tho)

    got it when I was 12 or something, Doctor said it is normal and will go away
    unfortunately it didnt

    but whatever nobody is perfect
    I SUGGEst you get a new doctor. cause gyno is:

    1. not normal
    2. wont go away without surgery

    what you have is a tendency to store fat in your pecs, like a lot of other guys. If you cut your bf low enough, it'll go away. Otherwise, that is the area the fat will store in first
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    forever hungry Ubernit's Avatar
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    gyno in puberty is completely normal and WILL go away after time for most of the people

    here the quote(i translated it from german)

    "gynecomastia in puberty:
    develops trough a momentarily increase of the female sex hormone (estrogen) in fat and muscle tissue

    will not always regress completely"

    and no it is not fat in my pecs, i have actual tissue under my right pec(not under the left tho)
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    Yeah, that's great! It's pretty amazing what shoving about a kilo of straight carbs into your muscles does for your energy levels. My only real issue with the power day was that the workout was so long.

    But, yeah, the best thing is the rapid discernable changes. You starting out on the lean side certainly helps this along, too.

    Good luck, sounds like you are off to a great start. Give it hell!
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  14. #14
    forever hungry Ubernit's Avatar
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    I was very sceptical at first, 1kg of carbs? IN ONE DAY?
    I will get fat again and bloaty as hell ffs! (higher amounts of carbs tend to bloat me big time)
    but no bloat whatsoever, not even an increase in weight wtf

    im sure now that ud 2.0 is THE thing to do when trying to lose fat while maintaining muscle

    workout lenght wasnt a problem for me probably because my normal workouts are on the longer side as well therefore im used to it already(bcaa intraworkout help a lot if you tend to lose focus at the end
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    Originally Posted by Ubernit View Post
    gyno in puberty is completely normal and WILL go away after time for most of the people

    here the quote(i translated it from german)

    "gynecomastia in puberty:
    develops trough a momentarily increase of the female sex hormone (estrogen) in fat and muscle tissue

    will not always regress completely"

    and no it is not fat in my pecs, i have actual tissue under my right pec(not under the left tho)

    if it's actual tissue it wont ever go away, unless it's just developing. But if it's hardened then you need surgery. And you're 22, so if it's been there since you went thru puberty then it's def. not going away
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    forever hungry Ubernit's Avatar
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    you misread something

    I was at my doctor when i was 12 years old, he told me it is normal and will go away(which is true for most people)
    I was unlucky and it didnt go away, I know that I will have to live with it now (i wont do surgery)
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    Originally Posted by Ubernit View Post
    I was very sceptical at first, 1kg of carbs? IN ONE DAY?
    I will get fat again and bloaty as hell ffs! (higher amounts of carbs tend to bloat me big time)
    but no bloat whatsoever, not even an increase in weight wtf

    im sure now that ud 2.0 is THE thing to do when trying to lose fat while maintaining muscle

    workout lenght wasnt a problem for me probably because my normal workouts are on the longer side as well therefore im used to it already (bcaa intraworkout help a lot if you tend to lose focus at the end
    Yeah, I think focus was my big problem with ~ 2hr workouts (for the most part I'm ~ 40 minutes, except when UD2ing). I do have some Xtend bcaa's somewhere in my cupboard, and if they ain't terribly expired I'll give that a shot. Thanks for the tip. I always made it through the power w/o, it's just after a certain point I'd be like, wtf, I'm only half way through!

    Depletion OTH was just a big slog for me, kind of in surreal mode (my mind gets messed up on very low carbs), and it never really was much of an issue. Working out was better than being at home thinking about food, so it was no problem sticking that part through. Though I was always really glad when leg depletion was over.
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    forever hungry Ubernit's Avatar
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    morning guise



    so after only 4 days of calorie deficit, 1 day of HUGE calorie surplus, and two days around maintance(with increased carbs) I look better than ever before!

    bloat? hell no(abs coming trough again without ridic flexing/angle)

    (another cat sighting )

    Im pretty confident that the results in 5 days after another 4 days of depletion will blow me away

    UD 2.0 <3
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    forever hungry Ubernit's Avatar
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    1st depletion day again today(day9 overall)

    quote from the book "I should mention right now that high reps and short rest periods on low-carbs is a miserable, miserable experience. Nausea, lightheadedness and a general desire to track me down and kick my ass are common reactions"

    unfortunately this is true
    the workout today was MISERABLE
    I was VERY, VERY close to puking multiple times
    I actually had a feverish feeling and felt sick to my stomach and therefore was close to abandon the workout about halfway trough, but NO I stayed on course!

    Was working out in the morning so mainly old people in the gym today, haha the looks they gave me when i was staggering from exercise to exercise like a zombie were quite amusing
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    Nice thread

    I did the Ultimate 2.0 this past summer and its by far the best and most convenient one for fat loss by far!

    I'm getting back on it starting next week so I'm glad I got to see this. Good motivation... keep it up you're looking great-
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    forever hungry Ubernit's Avatar
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    thanks and good luck

    2nd depletion workout over(day10), THANK GOD
    it is worse than cardio(coming from someone who hates cardio and loves lifting weights this says a lot)

    Was in the supermarket today buying tons of carbs for friday already, got a strong tingling feeling(like when you take a big dose of beta alanine)
    CANNOT WAIT

    sleep was unusally good, im normally unable to sleep longer than 6-7 hours TOPS at this calorie deficit but this night I was able to get in 9 solid hours of sleep.
    Chest is quite sore today, didnt really expect that from high rep, low weight training tbh.

    Ah and I have a strong craving for a protein shake(lol yes) but blowing that many cals on liquids is a no go at the moment unfortunately

    postWO meal today was this





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  22. #22
    forever hungry Ubernit's Avatar
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    soooo

    weight down to 155lbs
    fat is melting off me haha

    feeling the first signs of a cold today, have to be more cautious during my cut(havent had a cold in years)

    1 ****ing day left and i enter the sweet part of the cycle again CAAAAAAARB LOAD, WEEEEEEEEEEEEEEEEEH

    here some food from yesterday
    was delicious but i blew my cals too early(ate like 10 of those overall) and therefore had to go to bed hungry :<



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  23. #23
    forever hungry Ubernit's Avatar
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    carb load yesterday was awesome

    no bloat today(day 14), weight rebound to 159lbs(perfectly normal according to the book)
    vascularity and leaness in my workout yesterday was crazy, first time in my life I was reasonably satisfied with my body <3

    Im on the right way, another 3 full cycles and I will reach my goals I think

    for those who are interested
    eats from yesterday
    http://forum.bodybuilding.com/showpo...postcount=5376

    5300kcal overall

    power workout tomorrow, will try to hit some PRs
    carb power baby!
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  24. #24
    OtterMaster csb5731's Avatar
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    That's great, it sounds like you just effectively "supercompensated" the glycogen. Sounds like you are nailing it.

    On another note, I have to say the salad in your second post inspired me to start making better salads than just dumping some bagged salad greens on a plate and adding dressing. So I bought about ten different veggies and started making some awesome salads myself, and now I'm kind of addicted to awesome salads. Which isn't really a good thing, because I'm "bulking" and I'm getting to the point of being constantly very full except for breakfast time.
    Way more Xtreme Fitbitter than MissLadyJ or kureransu
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  25. #25
    forever hungry Ubernit's Avatar
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    haha, yes salads can be soooooo tasty

    if you have a problem reaching your calorie goal just add tons of olive oil, parmigiano or hardcooked eggs, pimping a salad into the 1000kcal range is easy
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  26. #26
    forever hungry Ubernit's Avatar
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    powerworkout was ok, my slight cold was holding me back a bit

    felt slightly depressive last few days due to the weather and some annoying **** happening(moped crashing into my car for example)

    overall the carb load was still a bit off but i now have a lot better feeling for it and i think my next one will be great
    a lot of it is trial and error and it therefore takes some time to find the right adjustments for your body
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  27. #27
    Registered User gemtiger's Avatar
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    Subbed - am prepping myself for a go at UD2.0 and will be keeping track of your progress...awesome work so far!
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  28. #28
    forever hungry Ubernit's Avatar
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    3rd cycle began today(day17)

    I thought the depletion workouts will get better after time, haha i was wrong
    heavy nausea and dizziness once again, really really painful and miserable workout
    after-workout shower didnt help either, took about 30 minutes for me to feel somewhat normal again

    for superior results i have to fight trough this tho!
    UD 2.0 works really well
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  29. #29
    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    Originally Posted by Ubernit View Post
    3rd cycle began today(day17)

    I thought the depletion workouts will get better after time, haha i was wrong
    heavy nausea and dizziness once again, really really painful and miserable workout
    after-workout shower didnt help either, took about 30 minutes for me to feel somewhat normal again

    for superior results i have to fight trough this tho!
    UD 2.0 works really well
    good **** bro, keep with it. u got this.
    Log: http://forum.bodybuilding.com/showthread.php?t=161354653&page=1
    Lifts: http://www.youtube.com/user/LeeDiNapoli/
    Meet 2: 410/230/425 07/12/14 RPS Heatwave 165.2lb Wilks:344.3
    Meet 3: 420/225/430 11/15/14 RPS Insurexion 179.6 Wilks : 329.14
    Meet 4: 430/245/465 07/11/15 RPS Heatwave 178.8 Wilks: 350.02
    Meet 5: 445/245/490 03/19/16 RPS Dominion 181.2 Wilks: 359.36
    Best Gym lifts:450/250/500
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  30. #30
    Registered User gemtiger's Avatar
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    Originally Posted by Ubernit View Post
    3rd cycle began today(day17)

    I thought the depletion workouts will get better after time, haha i was wrong
    heavy nausea and dizziness once again, really really painful and miserable workout
    after-workout shower didnt help either, took about 30 minutes for me to feel somewhat normal again

    for superior results i have to fight trough this tho!
    UD 2.0 works really well
    Reps for you...and your delicious looking food pics.

    Do you know of any other UD2.0 logs either here or on other forums? It would be good to read others who've gone at least 8 weeks or more and see their results.
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